When you think about the secrets to living a long, healthy life, the usual suspects come to mind: balanced diet, regular exercise, yearly doctors’ visits, and plenty of rest. But one often overlooked factor in senior health is proper hydration.
If you’re wondering why you often feel mentally foggy or zapped of energy during the day, the answer might be simpler than you think: water! Staying hydrated is important for almost every aspect of senior health, like lubricating joints, supporting healthy circulation, promoting the immune system, and keeping the brain sharp.
Keep reading to explore why hydration for seniors is so important and how you can make staying hydrated fun, flavorful, and refreshingly simple.
Why Staying Hydrated Matters for Senior Health
1. Keeps the Mind Sharp
We’ve all walked into a room and asked, “Now, why did I come in here?” But did you know that dehydration could actually be a cause of that fogginess? Research shows that even mild dehydration can lead to measurable declines in cognitive performance and short-term memory, especially in older adults. So if you want to stay sharp and focused, give your brain a tall glass of water!
Note that if you’re noticing changes in cognition or memory, it’s worth chatting with your doctor about your unique health situation.
2. Promotes Digestion
Water plays a key role in helping your digestion run smoothly. Consistent hydration for seniors gives the body the fluids it needs to break down food, absorb key nutrients, and prevent constipation. Studies demonstrate that increased water consumption significantly alleviated constipation in older adults and improved overall bowel function.
3. Supports Kidney Function
Your kidneys use water to flush out toxins, which keeps your body working properly. If you’re not drinking enough water, your kidneys have to work overtime to do their job, which can cause toxin buildup and place too much strain on your renal system. Researchers showed that adequate fluid intake supports kidney health by reducing the risk of kidney stones and urinary tract infections.
4. Maintains Joint Mobility
Staying hydrated helps lubricate your joints. Think of your joints like the Tin Man in The Wizard of Oz: a little oil (or in this case, water) keeps everything running smoothly! Staying hydrated ensures that the cartilage in your joints remains cushioned and flexible, reducing discomfort and supporting better mobility as you go about your day.
5. Promotes Skin Health
Who doesn’t love a healthy glow? Dry skin can become an issue as we age, but good hydration for seniors helps maintain skin elasticity. Staying hydrated supports your body’s ability to replenish skin cells and retain moisture, giving you a more radiant appearance. If you’ve been slathering on moisturizers to no avail, a boost in water intake might be your new go-to beauty secret.
6. Prevents Fatigue
If you often feel drained, it might not be just the grandkids tiring you out. Dehydration is a common culprit behind fatigue and trouble concentrating, especially in older adults. When you’re not staying hydrated, your blood volume can drop, making your heart work harder to pump blood throughout your body. This increased effort can leave you feeling exhausted and sluggish. Staying hydrated helps keep your energy levels strong and stable, giving you the vitality to do the things you love, like gardening, walking the dog, or just dancing in your living room to your favorite tunes!
Common Obstacles to Staying Hydrated
Why is staying hydrated so hard? Here are some common reasons you might not be getting as much water as you need:
- Reduced Thirst Sensation: As we age, our sense of thirst weakens. That means you might not feel thirsty even when your body needs water.
- Smaller Fluid Reserve: Older adults also have a smaller fluid reserve, so you retain less water than you used to. This means dehydration happens much quicker if you’re not staying hydrated.
- Medications: Some prescriptions have diuretic effects, increasing the need for hydration for seniors.
- Heat: Heat is one of the main causes of dehydration. When it’s hot outside, your metabolism speeds up as the body works to cool down. This means you’re losing fluids even if you don’t notice excessive sweating. Pair that with the lower fluid reserve, and it’s common for seniors to overheat easily and see more serious consequences from dehydration.
- Mobility Issues: If mobility concerns make getting to the bathroom more difficult, you might be tempted to drink less water to avoid frequent trips to the restroom.
- Taste Preferences: Plain water doesn’t float everyone’s boat. If you find water too boring, you might not be meeting your basic hydration needs.
Older adults should drink more water and more frequently in order to stay hydrated. But don’t worry, it doesn’t have to be hard. With the right strategies, staying hydrated can be easy and enjoyable!
9 Tips for Staying Hydrated for Senior Health
1. Infuse Your Water with Fruit
If you’re not a fan of the taste of water, amp it up with refreshing fruit or herb infusions like strawberries and basil, cucumber and mint, or lemon and ginger. All you need to do is wash your produce, cut it up, and throw it in a glass or pitcher of water. The longer you let the fruit soak, the more the flavor will infuse into the water.
Keep a pitcher of fruit-infused water in the fridge so it’s convenient and eye-catching – it’s hard to pass up a cool, tasty glass of cucumber water on a hot day! Having quick and easy access to refreshing fruity water will make you feel like you’re treating yourself to a spa day.
2. Try a Fun Cup or Straw
Using your favorite mug, a colorful cup, or a goofy straw can make staying hydrated more appealing. Maybe you have a favorite mug from that reminds you of your travels or a silly straw that takes you back to childhood. By associating water or other hydrating beverages with positive, playful experiences, you’ll naturally feel more inclined to sip throughout the day. Anything that brings joy – and hydration – to your day is a win!
3. Enjoy Hydrating Snacks
Staying hydrated doesn’t have to just mean chugging water all day. You can also eat your way to better senior health. Fruits like watermelon, cucumbers, oranges, and grapes all have high water content, so add a colorful fruit salad or veggie platter to your meals to help contribute to your daily hydration goals.
If making a grocery run feels like a hassle, GoGo Grocery can bring those hydrating snacks right to your doorstep. Just call one of our friendly operators to place your grocery order, and we’ll work with shoppers to get your order delivered to your house. No more dealing with traffic, heavy bags, or long lines at the supermarket! It’s never been easier to stock up on fresh produce whenever you need it.
4. Try a Tasty Smoothie
Try a tasty smoothie packed with water-rich produce and a little yogurt or milk for creaminess. Most smoothies will be hydrating, especially if you add extra water or ice, so play around with different fruits and veggies to find a recipe you like!
One of the most hydrating recipes is a cucumber watermelon smoothie. Use 1 cup of coconut (or regular) water, 1/2 cup of peeled and sliced cucumber, 1/2 cup of seedless watermelon cubes, 1/2 of a banana, and a handful of ice cubes. Toss all the ingredients into a blender, blend until smooth, and pour into a glass to enjoy! This recipe works well because coconut water is rich in electrolytes to replenish fluids, cucumber and watermelon are high in water content, banana adds a touch of natural sweetness and creaminess, and ice cubes add even more refreshing hydration.
5. Set a Reminder for staying hydrated
Set hydration alarms throughout the day to keep you on track, either on your smartphone or with an alarm clock. It’s easy to get lost in our daily routines – gardening, reading the newspaper, solving crossword puzzles – and before you know it, hours have slipped by without a single sip. A gentle alarm or reminder can be your friendly nudge reminding you to stay hydrated.
6. Sip, Not Gulp
Large quantities of liquid all at once can feel overwhelming, and sometimes even uncomfortable. Don’t try to down a huge glass in one sitting. In fact, many seniors benefit more from sipping consistently throughout the day since fluid reserves are smaller. Plus, this approach is kinder to your stomach. Think of it as slowly watering a plant so it can absorb the moisture, rather than flooding it all at once.
Chat with your doctor about your hydration schedule. If you have bladder or kidney concerns, your doctor may recommend a different routine.
7. Hydrate with Soups and Broths
Chicken soup is a comforting, delicious way to stay hydrated. Soups, broths, and stews are gentle on the digestive system and can count toward your daily fluid intake. Plus, they’re packed with veggies for added senior health benefits.
Check out these 6 satisfying soup and stew recipes to help you stay hydrated at mealtime. Opt for a low-sodium option if you’re watching your salt intake.
Get all the ingredients you need for your favorite homemade soup recipe delivered right to your door with GoGo Grocery. Give us a ring to make your order, and we’ll have your groceries on your doorstep in no time!
8. Make Staying Hydrated a Habit
Staying hydrated might be easy for a day or two when it’s top of mind, but drinking enough water can be hard to incorporate into your daily life long-term. There are two tricks to turning hydration into a habit: 1) make it fun – like water infusions – and 2) seamlessly weave it into your routine.
Try pairing your hydration habit with existing habits. For example, drink an 8oz glass of water after every bathroom break or before your morning cup of coffee. Connecting water to your everyday rituals serves as a powerful reminder, making staying hydrated feel less like a chore and more like a natural part of your day.
9. Keep Water Bottles Throughout Your Home
Consider keeping water bottles in strategic places around your home – like next to the armchair where you watch TV, on your bedside table, or near your reading nook – so you never have to go far to quench your thirst. You might also want to invest in a refillable water bottle and a filtered water system to help lower your long-term costs of buying plastic water bottles. If you do a little work upfront to prioritize staying hydrated, you can make hydration for seniors easy, accessible, and budget-friendly.
Know When to Seek Help
Despite our best efforts at staying hydrated, dehydration can still occur. Watch for symptoms like dark urine, dry mouth, dizziness, or a lingering sense of fatigue. These are signs to grab your water bottle! If these symptoms persist, see a healthcare professional quickly.
If you’re on medications that affect your water or electrolyte balance, regular check-ins with your doctor are key to optimizing senior health. Prioritizing hydration for seniors is important, and it should be done in conjunction with professional medical advice tailored to your unique needs.
Senior Health Starts with Staying Hydrated
Staying hydrated is one of the simplest ways to enhance senior health, like protecting your mind, boosting your energy, and lubricating your joints. And there’s no shortage of fun ways to promote hydration for seniors, like fruit infusions or hydrating snacks and smoothies. Let’s raise a glass – of water – to that!
Thanks to GoGo Grocery, you can easily stock up on fresh fruits, veggies, and hydration essentials, all without having to hit the supermarket. Learn more about GoGo Grocery here to make staying hydrated even easier.
